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Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Running - Offroad2 3:38:00 20.17(10:48) 32.46(6:43) 1409
  Running - Road/Track3 3:04:22 22.84(8:04) 36.76(5:01) 407
  Orienteering - Urban1 1:13:25 9.18(8:00) 14.78(4:58) 155
  Gym Strength1 1:00:00
  Orienteering - Forest1 57:13 5.12(11:10) 8.24(6:57) 253
  Total6 9:53:00 57.32 92.24 2224

Saturday Feb 16 #

Running - Road/Track race (Parkrun - Crewe) 18:28 [5] 5.0 km (3:42 / km) +46m 3:32 / km
ahr:131 max:153 (injured) shoes: Brooks Ravenna 9

Not as fast a course as I'd hoped; too hilly!
Good tussle with Billy from work but he was 10s ahead at the end - both of us outsprinted, him on the line.
Nice course with a bridge and a lake, 3 and a bit laps. Narrow in places which makes overtaking difficult, and it gets pretty busy.
Enjoyed it but didn't feel great on the hills.

Achilles really sore in the 20min jog,but after that length of time it warms up and is thereafter ok. Other foot no issues.

Orienteering - Forest race (Apedale) 57:13 [4] 8.24 km (6:57 / km) +253m 6:01 / km
ahr:130 max:157 (injured) shoes: X-talon 212 (blk/flro) - Nov17

Not a lot on today, so went to this POTOC local. Very muted map colours and tiny control circles. Otherwise, no real issues, mostly path-based nav. Grotty forest. Control 19 laughably in the wrong place - should've been easy to position since it should've been directly under a power line... Apparently controls were put out at night. Of course they were. They said they'd be voiding the leg, so all good. As with lots of o though, reminds me why I've stopped doing the smaller events.
Calf ok; plantar sore afterwards. Possibly from the fast running this morning.

Gym Strength (Pump #71) 1:00:00 [3]

Friday Feb 15 #

(injured) (rest day)

Gym class cancelled :( will go tomorrow!

Thursday Feb 14 #

Running - Road/Track (MaccH B Group) 1:16:52 [3] 14.58 km (5:16 / km) +216m 4:55 / km
ahr:133 max:156 (injured) shoes: Brooks Ravenna 9

Nice to be running a bit slower than Monday, warm evening, felt ok.
Foot still feeling weird but shin pain seems to be gone.

Wednesday Feb 13 #

Running - Offroad (MaccH Fell Group) 1:29:34 [3] 13.1 km (6:50 / km) +466m 5:48 / km
ahr:135 max:159 (injured) shoes: X-talon 212 (blk/flro) - Nov17

Injuries hurt less when running off-road.
Nice evening, fairly sedate.

Tuesday Feb 12 #

Orienteering - Urban race (High Lane Night Street) 1:13:25 [5] 14.78 km (4:58 / km) +155m 4:43 / km
ahr:133 max:151 (injured) shoes: Brooks Ravenna 9

2 maps, 30 and 70pc respectively.
Spent half an hour on the first, 10mins more than planned; it probably wasn't the right strategy to do the final loop I did.

Good fun, could've probably got another 70 but the penalties were very harsh and didn't want to risk being late. Needed to ensure I beat Nathanael (and I don't know yet whether I even achieved that...).

Foot ok during but hurt afterwards, calf hurting pretty much throughout, shin was hurting yday but felt better today, probably due to more stretching before I started.

Monday Feb 11 #

Running - Road/Track (MaccH B Group) 1:29:02 [3] 17.18 km (5:11 / km) +145m 4:58 / km
ahr:138 max:152 (injured) shoes: Brooks Ravenna 9

Possibly the furthest this group has run?
Foot not great and shin was hurting by the end too. I think the calf exercises (which are to fatigue) are probably not a great idea immediately before running.

Sunday Feb 10 #

Running - Offroad race (Doctor's Gate) 2:08:26 [5] 19.36 km (6:38 / km) +943m 5:20 / km
ahr:148 max:182 (injured)

EDIT: 5 minutes lost - but I did get back most of the places I lost; at least:


Navigational fiasco. The race in general; not me! For a change. For many reasons:
(1) the map being handed out at registration was wrong. We we told that one checkpoint was no longer there, and another had been added. Fair enough...
(2) we were told that the whole thing was flagged so we wouldn't need the map anyway
(3) the [amended] route had been drawn on a master map the wall

This was all quite disappointing anyway since I'd been hoping/expecting some nav. But anyway.

All going fine to CP2, then followed flags to CP3, which didn't appear to be there, then flags disappeared in the mist and so used the map to navigate to CP4...which wasn't there, but guy in my club was spectating and he confirmed we were in the right we headed towards CP5 and then saw the rest of the field coming down a totally different spur, which was the flagged route, but nothing like the mapped we'd lost a load of time by going to the right place!

Then afterwards started to work my way back through the field, which was quite fun at least, bit of hail and some sunshine, some nice boggy bits over the moor, caught up a lot of time, then a glorious descent. Went past another couple of checkpoints with nothing there, but that was standard by now.

21st, not sure how much time I lost by going the right way yet. But it was a farce; some people went down the flagged route and then turned back towards where CP4 should've been but wasn't, since they were sensibly using the map; some didn't turn round and just ignored it...results are basically meaningless. Most people were finishing and having no idea whether they were disqualified or not. Exactly how a navigational race shouldn't be.

Good route though, and soup/crusty bread/sandwiches/pork pie/homemade flapjack and caramel shortbread at the end. Shame about the (unapologetic) organisation.


Talked to Darren Fishwick about number of fell races; he said that other than last year where he 'only' did 95 fell races, the few years before that he was generally getting over 100.

So that's a target. Up to 7 thus far; need to get a move on.

Trigger, Hoofstones, Tigger Tor, Wadsworth Trog, Mickleden Straddle, Windy Hill, Doctor's Gate

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6+ days ago
Physio 3  


R FootImpact wound / trauma91+days
L Lower LegAchilles Tendonitis248+days
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